Balanced Research - Matters in Nutrition Too

I looked up Joel Fuhrman on Wikipedia, partly because Wiki causes some joking among us. I learned quickly in blogging that finding a good explanatory source for a given topic was going to have me combing through boring, academic journal articles or locked up precious articles. Wiki is fairly general and often has important footnote links to extra information. My defense in using Wiki is: "I start at Wiki and work toward the truth."

I finally looked him up, and the Wiki piece looks like it was funded by Brach's Candy, KFC, and the animal and factory oils aisle at Walmart. It is a seething, angry, here's-another-caustic attack article.

Admission #1 - All my life I knew nothing about nutrition, other than vitamins, proteins, etc. 

Admission #2 - I ate what I wanted and never suffered from it, until my pancreas went beyond its 70 year warrantee. 

In my own library, I opened a brand new copy of Eat To Live, by Furhman after I found my blood sugar (A1C) had reached higher than the previous year. I also knew  - from decades of experience with a diabetic - that insulin is not an answer.

I thought the basic Fuhrman suggestions were quite good and sensible, not fanatical. To test them, I looked up those charts on the "nutritional benefits of..." for all those vegetables and fruits he praised and promoted. They come from various sources on the Internet, and they back up the wonder of vegetables and fruits, not to mention nuts and seeds.

The collection of healthy foods is so great that I can avoid what I do not like and enjoy much more of what I have always liked - asparagus, peas, beans, spinach, tomato (paste), onions, green peppers, oranges, prunes, and apples.

I followed the Furhman suggestions (the initial six week plan) and eliminated ice cream, all desserts, overuse of bread, and soda pop. I lost about 30 pounds and saw my blood pressure drop to normal, no longer using bp medicine. I replaced high fat, high sugar, high salt, high grease foods with greens, vegetables, fruits, and nuts. The fact is - the foods I favored left little room for nutritious food. Four fruits a day when I could have PBJs? One excludes the other.

I backslid a bit but still weigh every morning to avoid the "I can lose it again" excuse.

The healthiest plants for us defeat the major causes of illness, especially among the older ones among us, but also among the very young. I get sick when I see morbidly obese young children, because they will start paying the price very early. Arkansas is famous for sweet tea, gravy biscuits, and morbid obesity.

So here is a little test, reflecting my previous ignorance:

1. Why is spinach good to eat?

2. Why would anyone eat chickpeas?

The younger and ignorant blogger would say, "Spinach is fiber, and fiber is good for digestion, but why would anyone eat chickpeas?"

Spinach super-star status -

Health benefits of spinach -

1. "For example, spinach is an excellent source of calcium, magnesium, and iron. It also serves as an excellent source of vitamins A, B6 and C and niacin and folate."
2. "Spinach contains a compound called Factor C0-Q10 that has muscle-strengthening properties. This could help those arm muscles develop, but scientists find that it is especially beneficial for the heart muscles."
3. "Researchers have discovered that it contains lutein and other elements that protect against vision loss. There is scientific evidence that eating spinach can stop the progress of the Age-Related Macular Degeneration (AMD) that damages the vision of the over 60's age group."
4. " Spinach is one of several vegetables that someone who often suffers from stomach ulcers ought to start eating regularly."
5. "It is extremely low in fat and calorie content, but it is also packed full of nutrition."
6. "Some recommend eating red meat to boost iron but eating spinach has many health advantages over getting iron from red meat — spinach is low in fat, and it lacks cholesterol content."
7. "The generous amounts of antioxidants in a portion of spinach improve the body's capabilities to resist the attacks of free radical compounds against cell tissue."
8. "The nutrients and antioxidants derived from eating spinach have a key role in maintaining hair condition. In particular, its calcium, potassium, iron and magnesium minerals combine with vitamins B, C, and E to promote hair growth. The boost to iron levels also removes one of the more common hair loss causes. Also, spinach helps combat hair loss because its folate content enables the body to produce more red blood cells, and the iron ensures a good oxygen supply to these cells."
9. "Natural medicine experts state that besides easing arthritic and gout pains, it protects the heart from inflammation, and might even have a role in cancer prevention."
10. "Pregnant women do well to include spinach in their diet. Spinach supplies folate that is essential for normal fetal development. Spina bifida and other serious congenital disabilities sometimes develop due to a lack of folate. Spinach also benefits women through its high vitamin A content."

Chickpeas? You Must Be Kidding!

Healthline

"Chickpeas, also known as garbanzo beans, have been grown and eaten in Middle Eastern countries for thousands of years. Their nutty taste and grainy texture pair well with many other foods and ingredients. As a rich source of vitamins, minerals, and fiber, chickpeas may offer a variety of health benefits, such as aiding weight management, improving digestion, and reducing your risk of disease. Additionally, this legume is high in protein and makes an excellent replacement for meat in many vegetarian and vegan dishes."

1. "Chickpeas also provide a variety of vitamins and minerals, as well as a decent amount of fiber and protein. A 1-cup (164-gram) serving of cooked chickpeas offers:

• Calories: 269
• Protein: 14.5 grams
• Fat: 4 grams
• Carbs: 45 grams
• Fiber: 12.5 grams
• Manganese: 74% of the Daily Value (DV)
• Folate (vitamin B9): 71% of the DV
• Copper: 64% of the DV
• Iron: 26% of the DV
• Zinc: 23% of the DV
• Phosphorus: 22% of the DV
• Magnesium: 19% of the DV
• Thiamine: 16% of the DV
• Vitamin B6: 13% of the DV
• Selenium: 11% of the DV
• Potassium: 10% of the DV

2. "The protein and fiber in chickpeas may help keep your appetite under control. Protein and fiber work together to slow digestion, which helps promote fullness. In addition, protein may increase levels of appetite-reducing hormones in your body."

3. "Chickpeas are a great source of plant-based protein, making them an excellent food for people who don’t eat meat or animal products. A 1-cup (164-gram) serving provides about 14.5 grams of protein, which is comparable to the protein content of similar foods like black beans and lentils."

4. "Chickpeas may aid weight management due to their filling effects. The protein and fiber in chickpeas may reduce your appetite, which may then lower your calorie intake at meals.

Trusted SourcIn one study, those who ate chickpeas regularly were 53% less likely to have a body mass index (BMI) over 30 and more likely to have a lower waist circumference than those who didn’t eat chickpeas (14

Trusted SourceWhile BMI remains a common health metric, keep in mind that it’s limited in its effectiveness.

Nonetheless, another review found that those who ate at least 1 daily serving of legumes, such as chickpeas, lost 25% more weight than those who didn’t eat legumes."

Trusted SourceThe protein in chickpeas may help promote fullness and keep your appetite under control. Protein is also known for its role in weight management, bone health, and muscle strength

Etc. etc.

 This happy graduate of the Nutrition Academy will lead a healthier life, as long as the treats keep coming.

Newsletter - Lutheran Library Publishing Ministry - Alec Satin

 

Newsletter from The Lutheran Library Publishing Ministry

In This Issue

Sweet First Fruits: A Tale To Muslims On The Truth And Virtue Of The Christian Religion by Sir William Muir Columbus Theological Magazine Volume 1, Matthias Loy, Editor The Life and Deeds of Martin Luther by Fick and Loy The True Church: Its Way of Justification and Its Holy Communion by Emanuel Greenwald New Testament Conversions by George H. Gerberding

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Sweet First Fruits: A Tale To Muslims On The Truth And Virtue Of The Christian Religion by Sir William Muir “Sweet First Fruits is a… story primarily designed to give scope and opportunity for presenting to the Muslim reader the proofs of the Christian faith, the purity and genuineness of our Bible, its attestation by the Koran, and the consequent obligation on Muslims to obey its precepts. The argument is developed, in the dialectic style, between a party of Christian converts and their former companions. The Muslim world has never, since the rise of Islam, had an appeal made to it under more favorable circumstances, nor one more likely to ensure respect, if not force conviction. Differing from all former treatises, it contains not one word offensive to the Muslim, beyond the strength and conclusiveness of the reasoning, which, indeed, is mainly drawn from the Koran itself.” Book Contents Preface. Introduction. 1 The Epistle 2 Deep Waters. 3 Second Conference. 4 Danger Threatens. 5 Third Conference. 6 Intimidation And Alarm. 7 Brought Before The Court, And Sent To Prison. 8 Conspiracy To Entrap Omar Al Haris, Who Is Condemned And Beheaded. 9 Results Following The Execution — Riot In City — Friends Visit The Converts. 10 Conference With Cazi And Mufti On The Claims Of Christianity. 11 Discussion Continued Between The Cazi And Sheikh Ali. 12 Exile To Deyr Al Camr, And Return. 13 Death And Funeral Of Sheikh Ali — Conclusion. Download the eBook PDF EPUB - [Apple, Kobo and other devices] MOBI+AZW3 - [Kindle] If you request an EPUB or MOBI version, you can expect to receive it within a few hours. If you don't hear back by the next day, check your spam or junk mail folder. This is especially true for yahoo mail. You can also request a copy of this or any Lutheran Library e-book by sending an email with the title and format you'd like. Enjoy the book! Publication Information Lutheran Library edition first published: 2019-05-31 Updated: 2019-05-31 Copyright: CC BY 4.0 Read more

Recent Books and Articles Published

Sweet First Fruits: A Tale To Muslims On The Truth And Virtue Of The Christian Religion by Sir William Muir “Sweet First Fruits is a… story primarily designed to give scope and opportunity for presenting to the Muslim reader the proofs of the Christian faith, the purity and genuineness of our Bible, its attestation by the Koran, and the consequent obligation on Muslims to obey its precepts. The argument is developed, in the dialectic style, between a party of Christian converts and their former companions. The Muslim world has never, since the rise of Islam, had an appeal made to it under ... Read more Columbus Theological Magazine Volume 1, Matthias Loy, Editor Has the Lord declared the whole world righteous? The answer to this question shapes one’s deep understanding of the gospel. The Columbus Theological Magazine dedicated its first volume to examining this subject in depth. The contents of this book have never been successfully refuted. “The doctrine which has been taught in the Lutheran Church during these three centuries has been established by the Scriptures, and defended against all foes, to the satisfaction of a host of eminent ... Read more The Life and Deeds of Martin Luther by Fick and Loy “Formerly the whole Evangelical Lutheran Church was unanimous in the conviction that Luther was the divinely commissioned Reformer of the Church and the herald of divine truth. But now (many) deny him this honor. They maintain, of course without the least proof, that he erred in various articles of faith, and do not hesitate to dispute his vocation as a Reformer. How easily, under such circumstances, may not even faithful Lutherans be led to waver in their faith, especially when ... Read more The True Church: Its Way of Justification and Its Holy Communion by Emanuel Greenwald “The doctrine of Justification by Faith alone, was the turning point of the Reformation; it was the experience of its necessity and efficacy in the heart of Martin Luther that constituted his best qualification for the work of the Reformation; and as it distinguished the Lutheran Church from the Church of Rome, so it has come to be regarded as the distinguishing mark of separation between Protestantism and Romanism.” — Emanuel Greenwald Level of Difficulty: Primer: No subject ... Read more New Testament Conversions by George H. Gerberding “In these godless and worldly times we must earnestly and diligently preach conversion. We must insist on its necessity. We must reason, exhort, convince, beseech, and plead; ‘Turn ye, turn ye; why will ye die?'” “We must explain from the divine Word what is the nature of this change. We must labor to have the plainest hearer understand this vital subject and his personal relation to it. We must show how God, who alone has the power to give the new life, yet has ... Read more The Optimist's Good Morning: Prayers and Quotations for Every Day of the Year by Florence Nightingale Perin “Once family devotions were general, now they are rare… Yet the need of spiritual adjustment is ever the same… But how and when? Why not the breakfast table? Surely one or two minutes may be spared. Thirty seconds of silence, then the reading of a noble sentiment from some one who has been thinking for us,—another pause,—and a few words of prayer, framed by some one with more leisure than we have, but who puts us in the mood of prayer and so starts us right upon the duties of the day,—this ... Read more Catholic, Lutheran, Protestant by Gregory L Jackson “Only one, true Christian Church exists, and that Church is made up of all those who sincerely believe in Christ as their Savior. The true Church, then, is invisible, including members of all denominations, even those without a denomination or formal affiliation. Only God can judge the heart, so one cannot judge whether a person has saving faith from his membership in one denomination or another.” — Gregory L Jackson We are pleased to offer this book with the express approval ... Read more May God cause his face to shine upon you and bring you peace. From Your Lutheran Librarian editor@lutheranlibrary.org